Friday Workout: AMRAP 20 with Getups, Wall Walks, Lunges, and Rowing

Happy Friday to Everyone!



Level 1

AMRAP in 15 Minutes of:

  • Walking Lunge x 25
  • Box Push-up x 5
  • Sandbag Getup (30/20) x 10 (5/side)
  • Row x 400m

Level 2

AMRAP in 20 Minutes of:

  • Walking Lunge x 25
  • Wall Walk x 5
  • Sandbag Getup (50/30) x 10 (5/side)
  • Row x 500m

Notes: Scale the reps on the wall walks if necessary (i.e. 3 reps per round). Walking Lunge is NOT 25 lunges per leg (one rep = one lunge).


Gymnastics Seminar with Chris G!

Want to finally get that first muscle up or learn some great drills for how to get there?  Sign up for the gymnastics workshop with Chris Garay (“Handstands, Rings, and Pistols”)!  RSVP on the Facebook Event and use our TicketLeap link to register today!


Mark your calendars, because we will be hosting a Yoga class on November 3 (Sunday) at 2pm!  Free for members and $5 for non-members if you want to bring a friend or two!  Stay tuned for more details.

12 thoughts on “Friday Workout: AMRAP 20 with Getups, Wall Walks, Lunges, and Rowing

  1. WOD: 3+40+240cal

  2. 3 rounds + 2 wall walks
    (3 as-close-to-perfect-as-I-could-get-them wall walks per round, 32# sb)

  3. 3 rounds + 8
    wall walk x 3
    Sandbag Getup x 5

  4. 3+350m
    No available 50 sandbags or rowers. Subbed 30 situps and ran 400m

  5. 3 + 31 reps rx

    my bf from CA was visiting, he got 3 + 38rx

  6. 4 rounds, Rx

  7. 4 Rounds 37 reps
    ran 400m instead of row

  8. WOD: 3+15 (4 wall walks)

  9. At the newly opened Crossfit Poipu:

    Warmup: Tabata Med Ball Cleans

    Strength: 3 Rounds:
    45 sec handstand hold, rest 15 sec
    45 sec bar hang, rest 15 sec

    For time:

    800m Row
    15 Burpee Box Jump Overs
    20 Toes to Bar
    40 Kettle Bell Swings
    50 Double Unders

    No Rx weights or heights and due to equipment restrictions I started on T2B and mostly went in order from there. KBS @53, Box Heigh @ 20″ (we set up 3 boxes that everyone shared)

    14 minutes and change 🙂

    Lots of fun on vacation though, but glad to be back!

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